Ryan's Nutrition Information

Menu items for Ryan's are listed below with corresponding nutrition data such as calories, fat, saturated fat, fiber, protein, carbohydrates, and sodium, along with Weight Watcher Points and Points Plus information.

Menu Item
Nutrition Information
Weight Watchers
Breads
Serving size = 1 item unless otherwise noted
Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
Bagel, plain 250 1 0 2 9 52 490 5 7
Biscuits 180 11 4.5 0 3 20 460 5 5
Buns, Hot Dog 120 2 1 3 4 22 210 2 3
Caramel Rolls 140 5 1 0 3 22 115 3 4
Cinnamon Bread 160 2.5 0.5 1 3 32 140 3 4
Cinnamon Rolls 140 5 1 0 2 23 115 3 4
Cornbread 160 6 1 0 3 25 320 4 5
Dinner Rolls 130 5 1 0 3 18 120 3 4
Dinner Rolls, White-Pull-A-Part 130 5 1 0 3 18 120 3 4
English Muffins, dry (� muffin) 60 0.5 0 0 2 13 200 1 2
Flour Tortilla 120 3 0.5 1 3 20 240 2 3
Garlic Bread (1 slice) 70 3 0.5 0 2 9 110 2 2
Garlic Cheese Biscuit 220 14 6 0 5 20 630 6 6
Honey Cornbread (1 piece) 170 7 1 0 3 26 320 4 5
Jalapeno Cornbread 160 6 1 0 3 25 320 4 5
Wheat Bread Loaf (1 slice) 70 1 0 1 3 12 130 1 2
French Bread Loaf (1 slice) 70 0.5 0 0 3 14 160 1 2
Pumpernickel Bread Loaf (1 slice) 60 1 0 2 2 12 170 1 2
Rye Bread Loaf (1 slice) 70 1 0 2 3 15 210 1 2
White Bread Loaf (1 slice) 70 1 0 0 2 13 170 1 2
Apple Walnut Muffin 220 8 1 1 3 34 290 5 6
Banana Walnut Muffin 270 13 2 2 5 35 290 6 7
Blueberry Muffin 230 9 1.5 1 4 34 290 5 6
Cherry Muffin 240 9 1.5 1 4 35 300 5 6
Coconut Almond Muffin 230 10 3.5 1 3 32 300 5 6
Corn Muffin 320 12 2 1 6 49 630 7 9
Cranberry Walnut Muffin 250 11 1.5 1 4 34 280 6 7
Hot Fudge Chocolate Chip Muffin 280 12 3 2 4 42 310 6 8
Hot Fudge Sundae Muffin 290 12 3.5 2 4 43 330 6 8
Oatmeal Raisin Muffin 270 10 1.5 2 5 43 290 6 8
Peach-ZT Muffin 250 9 1.5 1 4 38 300 6 7
Pina Colada Muffin 220 9 1.5 1 3 33 280 5 6
Poppy Seed Muffin 220 10 1.5 2 4 29 280 5 6
Pumpkin with Raisins Muffin 240 9 1.5 2 4 38 290 5 7
Rum Raisin Muffin 240 8 1 1 4 40 280 5 7
Strawberry Muffin 260 9 1.5 1 4 41 300 6 7
Zucchini Muffin 220 9 1.5 1 4 32 290 5 6
Salads and Salad Toppings
Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
Salad Base (serving size = 1 cup)








Caesar Salad 70 6 1 1 1 4 110 2 2
Chicken Caesar Salad 90 7 1.5 1 6 3 120 2 3
Romaine Lettuce, chopped 5 0 0 1 0 1 5 0 0
Spinach Salad 90 7 1.5 0 4 3 250 2 2
Spring Mix 5 0 0 1 0 1 5 0 0
Tossed Green Salad 5 0 0 1 0 1 5 0 0
Spinach Leaves 5 0 0 0 1 1 25 0 0
Salad Toppings (serving size = 1 spoon unless otherwise noted)








Ambrosia 160 9 8 1 0 23 50 4 5
Asian Chopped Salad 90 4 0.5 1 1 13 310 2 2
Banana-Strawberry Salad 80 0 0 2 0 22 10 1 2
BLT Salad 120 12 2 0 2 2 180 3 3
Broccoli Apple Salad 160 11 2 2 4 13 150 4 4
Broccoli Bacon Salad 180 13 2.5 2 4 14 260 4 5
Bruschetta Tomato Salad 70 5 1 1 1 6 200 2 2
Bruschetta Tomato Pasta Salad 160 8 1.5 1 4 19 380 4 4
California Coleslaw 100 0 0 1 1 24 85 2 3
Carrot & Raisin Salad 140 9 1.5 2 1 17 115 3 4
Chicken Pasta Salad 240 18 3.5 0 6 13 320 6 7
Corn Salsa 60 0.5 0 2 2 14 80 1 2
Creamy Pea Salad 180 15 4.5 3 6 10 220 4 5
Cucumber Tomato Salad 30 1 0 0 0 4 360 1 1
Dilled Potato Salad 110 8 2 1 1 10 240 3 3
Gelatin, all flavors 40 0 0 0 0 10 30 1 1
Gelatin Whip, all flavors 80 3 2.5 0 0 13 55 2 2
Greek Salad 120 8 2 1 3 10 210 3 3
Hummus 60 4 1 1 1 6 125 1 2
Italian Chopped Salad 90 7 2 0 2 4 280 2 2
Italian Pasta Salad 190 13 4 1 6 14 520 5 5
Macaroni Vegetable Salad 240 16 3 1 5 21 330 6 7
Marinated Green Bean Salad 120 11 1.5 1 4 19 380 3 5
Marinated Vegetables 50 3.5 0.5 2 2 5 150 1 1
Oriental Chicken Salad - no dressing 50 1.5 0 1 5 6 45 1 1
Oriental Pasta Salad 150 8 1 2 8 14 330 3 4
Orzo Pasta with Feta Cheese 150 8 2 2 4 17 440 3 4
Pickled Beets 60 0 0 2 0 18 110 1 2
Potato Salad 120 7 1 1 2 15 300 3 4
Prunes, Stewed 100 0 0 2 0 27 0 2 3
Raisin Fluff 120 3 2.5 0 2 21 160 3 3
Seafood Salad 310 26 3.5 1 4 15 500 8 9
Seven Layer Salad 190 17 4.5 1 5 4 250 5 5
Sicilian Pasta Salad 140 7 1.5 1 4 16 430 3 4
Strawberry Walnut Salad 90 7 0.5 2 2 6 4 2 2
Strawberry Whip 230 18 11 0 1 17 140 6 7
Tarragon Potato Salad 120 7 1.5 1 1 13 160 3 3
Three Bean Salad 90 4.5 0.5 3 2 12 480 2 2
Waldorf Salad 110 7 1 1 2 12 40 3 3
Artichokes 5 0 0 0 0 1 40 0 0
Bacon Bits, Imitation 30 1 0 0 3 2 125 1 1
Bacon Bits, Real 25 1.5 0.5 0 3 0 220 1 1
Broccoli 5 0 0 0 0 1 0 0 0
Carrots, Matchsticks 5 5 0 0 0 1 5 1 0
Cauliflower 5 0 0 0 0 1 4 0 0
Cherry Peppers 4 0 0 0 0 1 60 0 0
Cherry Tomatoes (1 each) 5 0 0 0 0 1 0 0 0
Chicken Breast, diced (1 tong) 45 1 0 0 9 0 160 1 1
Corn 10 0 0 0 0 3 0 0 0
Cottage Cheese 20 1 0 0 3 1 95 0 1
Crispy Noodles 30 1 0 0 0 5 90 1 1
Croutons (7 pieces) 35 1 0 0 0 4 90 1 1
Cucumbers, sliced (1 slice) 2 0 0 0 0 0 0 0 0
Diced Eggs 20 1.5 0.5 0 2 0 20 1 1
Feta Cheese 110 9 6 0 6 2 450 3 3
Garbanzo Beans 10 0 0 0 0 2 35 0 0
Ham, diced or Julienne (1 tong) 35 1 0.5 0 5 0 330 1 1
Imitation Shredded Cheese 20 1 0.5 0 0 2 70 0 0
Jalapenos 2 0 0 0 0 0 0 0 0
Kidney Beans 10 0 0 1 0 2 40 0 0
Mushrooms 2 0 0 0 0 0 0 0 0
Olives, Black 15 1.5 0 0 0 1 130 0 0
Olives, Green 20 2.5 0 0 0 0 230 1 1
Parmesan Cheese 30 2 1 0 3 0 110 1 1
Peaches, sliced 10 0 0 0 0 2 0 0 0
Peas 10 0 0 1 1 2 10 0 0
Peel & Eat Shrimp 5 0 0 0 1 0 40 0 0
Pepperoncini 2 0 0 0 0 0 170 0 0
Radishes 2 0 0 0 0 0 4 0 0
Raisins 40 0 0 0 0 10 0 1 1
Red Onions, sliced (1 ring) 2 0 0 0 0 0 0 0 0
Roasted Red Pepper 5 0 0 0 0 0 210 0 0
Shredded Monterey Jack Cheese 35 3 2 0 2 0 55 1 1
Shredded Mozzarella Cheese 30 2 1.5 0 3 0 55 1 1
Sunflower Seeds 70 5 0.5 1 3 2 65 2 2
Salad Dressing
Serving size = 1 fl oz / 30 g
Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
Blue Cheese Dressing 150 16 3 0 1 1 130 4 4
Creamy Italian Dressing 120 11 1.5 0 0 4 450 3 3
Fat Free Creamy Italian Dressing 15 0 0 0 0 3 330 0 0
Fat Free French Dressing 30 0 0 0 0 9 310 1 1
French Dressing 130 11 1.5 0 0 9 230 4 4
Greek Vinaigrette 130 13 3.5 0 2 1 350 4 4
Italian Dressing 120 11 1.5 0 0 5 420 3 3
Italian Dressing, Fat Free 10 0 0 0 0 3 490 0 0
Italian Dressing, Low Fat 25 2 0 0 0 2 420 1 1
Oriental Sesame Dressing 90 4.5 0.5 0 0 12 320 2 2
Ranch Dressing 140 15 2.5 0 0 2 240 4 4
Raspberry Vinaigrette, Fat Free 35 0 0 0 0 8 80 1 1
Reduced Fat Ranch Dressing 60 5 0 0 0 5 280 2 2
Ranch Dressing, Fat Free 30 0 0 0 0 8 390 1 1
Thousand Island Dressing 120 10 1.5 0 0 6 320 3 3
Taco Bar
Serving size = 1 spoon unless otherwise noted
Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
Beef Taco Meat 50 2.5 1 0 6 2 160 1 1
Black Beans with Ham 80 1.5 0 3 6 14 470 1 2
Chicken Chilaquiles 240 13 4 1 7 9 590 6 5
Chicken Fajita 150 12 2.5 1 9 3 830 4 4
Chicken Quesadillas (1 wedge) 110 7 2.5 0 5 6 200 3 3
Chicken Taco Meat 70 3 1 0 9 1 160 2 2
Diced Onions 5 0 0 0 0 2 0 0 0
Diced Tomatoes 5 0 0 0 0 1 0 0 0
Enchiladas, all (1 each) 250 18 9 1 13 12 560 6 7
Fried Jalapenos (1 tong) 10 1 0 0 0 1 125 0 0
Guacamole 20 2 1 0 0 0 40 1 1
Jalapenos 2 0 0 0 0 0 0 0 0
King's Ranch Chicken 200 9 2 2 10 21 490 4 5
Lettuce, shredded (� cup) 0 0 0 0 0 0 0 0 0
Mexican Rice 60 0 0 0 2 13 290 1 2
Nacho Chips (1 tong) 70 3.5 0.5 0 1 9 90 2 2
Pico de Gallo (1 fl oz) 10 0 0 0 0 3 150 0 0
Pinto Beans with Bacon 70 2 0.5 4 4 13 380 1 2
Potatoes Con Queso 120 6 1.5 1 2 17 460 3 3
Red Beans with Ham 50 1.5 0 3 4 8 360 1 1
Refried Beans 80 2.5 1.5 4 6 12 390 1 2
Salsa (1 fl oz) 10 0 0 0 0 2 150 0 0
Sauteed Jalapenos & Onions 20 1 0 0 0 2 20 0 0
Shredded Cheddar Cheese 40 3.5 2 0 3 0 60 1 1
Sliced Tomatoes 5 0 0 0 0 1 0 0 0
Sour Cream 25 2.5 1.5 0 0 0 5 1 1
Steak Fajita 120 6 2 0 14 2 300 3 3
Taco Shell Baskets (1 basket) 160 8 1.5 1 3 20 240 4 4
Taco Shells (1 shell) 50 2.5 0.5 0 0 7 45 1 1
Tostadas (1 tostada) 110 6 0.5 1 1 14 85 3 3
Soups
Serving size = 4 fl oz
Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
Chicken Noodle Soup 80 2 0.5 0 6 8 300 2 2
Chicken Rice Soup 60 1.5 0.5 0 6 5 300 1 1
Chicken Tortilla Soup 40 1 0.5 0 2 5 270 1 1
Chili Bean Soup 80 3.5 1.5 3 7 9 340 1 2
Corn Chowder 80 3.5 0.5 1 2 12 290 2 2
Cream of Broccoli Soup 80 6 3.5 1 1 6 170 2 2
Creamy Tomato Basil Soup 60 1 0.5 0 3 11 390 1 2
French Onion Soup 40 2 0.5 0 0 5 330 1 1
Italian Sausage & Bean Soup 50 2.5 1 1 2 6 480 1 1
Minestrone Soup 60 1 0 1 3 11 370 1 2
Navy Bean Soup with Ham 50 0.5 0 2 4 9 350 1 1
New England Clam Chowder 150 11 8 0 2 12 440 4 4
Potato Cheese Soup 120 9 5 1 3 9 260 3 3
Vegetable Beef Soup 50 2 0.5 1 3 7 240 1 1
Fresh Fruit
Serving size = 1 spoon
Note: These items are zero points plus with the new Points+ program
Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
Bananas 60 0 0 2 1 16 0 1 0
Cantaloupe 25 0 0 0 0 6 10 1 0
Grapes 60 0 0 0 0 15 0 1 0
Honeydew 30 0 0 0 0 8 15 1 0
Orange Wedges 30 0 0 2 0 8 0 0 0
Pineapple 35 0 0 1 0 10 0 1 0
Strawberries 25 0 0 1 0 6 0 0 0
Watermelon 25 0 0 0 0 6 0 1 0
Entrees

Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
Baked Fish (1 piece) 90 4.5 1 0 14 0 230 2 2
BBQ Beef (1 tong) 70 2.5 1 0 5 8 500 2 2
BBQ Beef Ribs (1 serving) 300 23 9 0 17 7 350 8 8
BBQ Pork Ribs (1 piece) 140 9 3.5 0 9 5 320 4 4
Beef Stroganoff (1 spoon) 190 8 2.5 1 13 19 200 4 5
Buffalo Chicken Poppers (1 spoon) 160 10 1 0 8 10 700 4 4
Butter Crumb Alaskan Pollock (1 piece) 110 5 1.5 0 13 2 160 3 3
Butterfly Shrimp (1 piece) 35 1.5 0 0 1 4 70 1 1
Butterfly & Popcorn Shrimp (1 spoon) 130 6 1 0 4 14 440 3 3
Carved Ham (3 oz) 100 5 3 0 14 0 990 2 3
Carved Grilled Pork Loin (3 oz) 140 10 3.5 0 13 0 370 4 4
Carved Roast Beef (3 oz) 230 15 7 0 23 0 55 6 6
Carved Rope Sausage (3 oz) 270 24 11 0 10 3 660 7 7
Carved Salmon Filet (3 oz) 190 11 2 0 19 0 390 5 5
Carved Sirloin Steak (3 oz) 180 9 3.5 0 25 0 170 4 5
Chicken & Dumplings (1 spoon) 160 5 1 0 11 17 620 4 4
Chicken Strips (1 spoon) 170 10 2.5 0 10 10 430 4 5
Chicken Zucchini Stir-Fry (1 spoon) 100 3.5 1 1 8 9 280 2 3
Chinese Chicken Livers (1 spoon) 200 11 2.5 2 14 14 670 5 5
Clam Strips (1 tong) 320 20 3.5 2 9 28 630 8 9
Country BBQ Chicken – breast (1 piece) 310 16 5 2 40 6 780 7 8
Country BBQ Chicken – drumstick (1 piece) 100 6 1.5 0 10 2 280 3 3
Country BBQ Chicken – wing (1 piece) 80 4.5 1 0 10 3 280 2 2
Country Fried Steak - with Gravy (1 piece) 230 14 4.5 0 10 16 690 6 6
Country Pasta Gratine (1 spoon) 160 4 1 1 8 24 720 3 4
Country-Style BBQ Pork Ribs (1 piece) 140 9 3.5 0 9 5 350 4 4
Creamy Penne Carbonara (1 spoon) 260 17 5 2 11 17 870 6 7
Fire Grilled Chicken Alfredo (1 spoon) 220 14 4 2 10 14 480 5 6
Fried Catfish (1 piece) 100 5 0 0 9 4 160 2 3
Fried Fish (1 piece) 80 4 0.5 0 3 9 200 2 2
Fried Shrimp (11 pieces) 120 6 1 0 4 12 590 3 3
Grilled BBQ Pork Steak (1 steak) 150 9 3 0 14 3 540 4 4
Grilled BBQ Smoked Sausage (1 spoon) 170 13 6 0 6 8 520 4 5
Grilled Cheese (1 sandwich) 310 18 7 1 10 28 830 8 8
Grilled Italian Sausage Penne (1 spoon) 180 11 3.5 1 7 14 480 4 5
Grilled Pork Steak (1 steak) 140 9 3 0 14 0 440 4 4
Grilled Smoked Sausage (1 piece) 190 17 8 0 7 2 460 5 5
Grilled Teriyaki Pineapple Chicken (1 spoon) 130 6 1.5 0 14 6 320 3 3
Hand Breaded Fried Chicken – breast (1 piece) 360 22 6 2 41 0 470 9 9
Hand Breaded Fried Chicken – drumstick (1 piece) 100 7 2 0 10 0 120 3 3
Hand Breaded Fried Chicken – thigh (1 piece) 200 13 3.5 0 20 0 230 5 5
Hand Breaded Fried Chicken – wing (1 piece) 90 6 1.5 0 10 0 115 2 2
Honey BBQ Pork Riblets (1 piece) 120 9 3 0 8 3 170 3 3
Honey Glazed Baked Ham (1 slice) 120 5 2.5 0 16 1 990 3 3
Italian Sausage (1 spoon) 150 13 4.5 0 6 3 350 4 4
Macaroni & Cheese (1 spoon) 110 2.5 1 0 4 18 500 2 3
Meatloaf (3 oz) 180 11 4.5 0 12 7 440 5 5
New Orleans Bourbon Street Chicken (1 spoon) 180 8 1.5 0 17 9 580 4 5
Orange Chicken (1 spoon) 340 22 4.5 1 12 26 520 8 9
Oven Roasted Rotisserie Style Turkey (3 oz) 100 4 1 0 14 0 450 2 2
Pasta Florentine with Creamy Marinara (1 spoon) 140 8 2 2 4 14 270 3 4
Pepperoni & Sausage Calzone (1 slice) 150 6 3 0 7 15 390 4 4
Perfect Pot Roast (1 spoon) 160 7 2.5 1 15 9 780 4 4
Pizza, BBQ Baked Chicken (1 slice) 250 7 3.5 1 15 32 800 5 7
Pizza, Cheese (1 slice) 150 4 2 1 8 22 350 3 4
Pizza, Pepperoni (1 slice) 200 9 4 1 10 22 580 5 6
Pot Roast Stroganoff (1 spoon) 130 6 2 1 6 15 540 3 4
Roasted Jerk Chicken – breast (1 piece) 320 18 5 0 40 0 820 8 8
Roasted Jerk Chicken – drumstick (1 piece) 100 7 2 0 10 0 340 3 3
Roasted Jerk Chicken – thigh (1 piece) 180 11 3 0 20 0 660 5 5
Roasted Jerk Chicken – wing (1 piece) 80 4.5 1.5 0 10 0 260 2 2
Rotisserie Chicken – breast (1 piece) 310 17 5 2 40 1 680 7 8
Rotisserie Chicken – drumstick (1 piece) 90 6 1.5 0 10 0 170 2 2
Rotisserie Chicken – thigh (1 piece) 140 11 3 0 20 0 340 4 5
Rotisserie Chicken – wing (1 piece) 80 4.5 1.5 0 10 0 180 2 2
Salisbury Steak (1 piece) 150 9 3.5 1 9 8 300 4 4
Salmon with Creole Shrimp (1 piece) 140 7 1 0 18 2 140 3 4
Sauerkraut (1 spoon) 5 0 0 0 0 1 110 0 0
Seafood Patties (1 patty) 120 6 1 1 3 13 460 3 3
Shrimp Alfredo (1 spoon) 200 10 4 1 14 14 280 5 5
Shrimp Scampi (1 spoon) 260 13 3.5 1 16 21 380 6 7
Sizzling BBQ Beef Brisket (3 oz) 170 6 2 0 23 6 500 4 4
Traditional Baked Chicken – breast (1 piece) 310 17 5 2 40 0 630 7 8
Traditional Baked Chicken – drumstick (1 piece) 80 6 2 0 10 0 230 2 2
Traditional Baked Chicken – thigh (1 piece) 180 11 3 0 20 0 340 5 5
Traditional Baked Chicken – wing (1 piece) 80 4.5 1 0 10 0 170 2 2
Turkey Hot Dogs (1 hot dog) 130 11 3.5 0 6 2 570 4 4
Wood Seared Salmon (1 piece) 220 16 3 0 19 0 280 6 6
Sauces & Gravies
Serving size = 2 fl oz
Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
Au Jus 0 0 0 0 0 0 120 0 0
Beef Gravy 25 1 0 0 0 4 330 1 1
Cheese Sauce 45 1.5 0.5 0 1 7 510 1 1
Chicken Gravy 30 0 0 0 0 5 260 1 1
Country Gravy 80 6 1.5 0 2 5 210 2 2
Marinara Sauce 30 1 0 0 1 5 280 1 1
Meat Sauce 45 1.5 0.5 0 4 3 260 1 1
Queso Dip 50 2 1 0 1 8 420 1 1
Thick Cheese Sauce 50 2 1 0 1 7 380 1 1
Turkey Gravy 20 0.5 0 0 0 4 160 0 1
White Gravy 80 6 1.5 0 2 5 210 2 2
Sides
Serving size = 1 spoon unless otherwise noted
Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
AuGratin Potatoes 110 5 3.5 0 5 10 330 3 3
Baked Potatoes (1 each) 150 0 0 4 4 36 20 2 4
BBQ Baked Beans 130 3 1 4 4 26 680 2 4
Bread Dressing 150 6 2 1 4 21 440 3 4
Broccoli/Cauliflower Medley 25 0 0 2 2 6 30 0 1
Broccoli Florets 25 0 0 2 2 6 30 0 1
Broccoli Florets and Cheese Sauce 50 2 0.5 2 2 8 410 1 1
Cajun Dirty Rice 90 2 0 0 2 16 470 2 2
Candied Yams 140 1.5 0 2 1 33 45 3 4
Cauliflower AuGratin 50 2 0.5 2 2 8 410 1 1
Cheesy Hashbrowns 140 8 5 0 6 10 310 3 4
Collard Greens with Bacon 40 2.5 1 1 2 3 310 1 1
Cornbread Dressing 220 13 3 1 4 22 540 5 6
Corn on the Cob 80 2.5 0.5 2 2 13 20 1 2
French Fries (22 fries) 170 9 1.5 2 2 23 400 4 5
Fried Okra 220 12 1 3 3 28 590 5 6
Fried Rice with Ham 130 6 1.5 0 5 14 720 3 4
German Boiled Cabbage 40 2.5 1 1 3 4 230 1 1
Green Bean Casserole 100 7 2.5 2 2 10 440 2 3
Green Beans 15 0 0 1 0 3 340 0 0
Green Beans El Greco 20 0 0 2 1 6 150 0 1
Green Cabbage 70 5 1 2 2 6 500 1 2
Grilled Cowboy Potatoes 180 9 1.5 4 3 23 640 4 5
Grilled Vegetables 40 2.5 0 1 1 4 40 1 1
Jo Jo Potatoes (1 tong) 160 8 1.5 2 3 22 290 3 5
Joe's Cracked Pepper Green Beans with Bacon 70 4.5 1.5 2 3 6 210 1 2
Mashed Potatoes 70 0.5 0 1 1 13 270 1 2
Montreal Vegetable Medley 50 4.5 0.5 1 1 3 160 1 1
Potato Skins (1 tong) 80 5 0.5 0 1 7 90 2 2
Ranch Red Potatoes 100 4.5 1 2 2 16 150 2 3
Risotto Style Rice 100 4 1 0 2 15 310 2 3
Sauteed Zucchini 50 4 0.5 1 1 4 60 1 1
Seasoned Green Beans 40 2 0 2 1 6 160 1 1
Spaghetti 150 3 0.5 2 5 27 90 3 4
Spanish Rice 140 7 3.5 0 9 9 370 3 4
Spinach Marie 190 14 5 1 7 8 480 5 5
Squash 150 9 2 1 1 18 10 4 4
Steamed Carrots 40 2.5 0.5 3 0 7 65 0 1
Steamed Corn 90 2.5 0.5 2 3 17 210 2 3
Steamed Red Potatoes 90 3 0.5 2 2 15 20 2 2
Sweet Potatoes (� each) 80 0 0 3 2 20 35 1 2
Topped Baked Potatoes (� potato) 150 6 3.5 2 8 19 190 3 4
Vegetable Rice Pilaf 60 0 0 0 2 14 95 1 2
White Rice 90 0 0 0 2 20 270 2 2
Condiments
Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
Butter (1 packet) 35 4 2.5 0 0 0 30 1 1
Butter Blend, Bacon Cheddar (1 tbsp) 100 11 6 0 0 0 85 3 3
Cocktail Sauce (1 fl oz) 30 0 0 0 0 8 330 1 1
Coffee Creamers (1 packet) 10 0.5 0 0 0 0 0 0 0
Cranberry Sauce (1 fl oz) 45 0 0 0 0 12 10 1 1
Crushed Red Pepper (1 tsp) 10 0.5 0 0 0 1 0 0 0
Honey (1 packet) 35 0 0 0 0 10 0 1 1
Horseradish Sauce (1 fl oz) 60 5 3 0 1 2 90 2 2
Hot Sauce (1 tsp) 0 0 0 0 0 0 125 0 0
Jelly (1 packet) 40 0 0 0 0 10 0 1 1
Ketchup (1 packet) 10 0 0 0 0 3 100 0 0
Lemons (1 slice) 2 0 0 0 0 0 0 0 0
Margarine (1 packet) 35 4 2 0 0 0 40 1 1
Mayonnaise (1 tbsp) 100 11 1.5 0 0 0 85 3 3
Mustard (1 packet) 0 0 0 0 0 0 70 0 0
Non-Dairy Creamers (1 packet) 10 0.5 0 0 0 0 0 0 0
Peanut Butter (1 tbsp) 100 8 1.5 1 4 3 80 2 3
Pickle Relish (1 tbsp) 25 0 0 0 0 6 140 1 1
Pickles, Dill (1 spoon) 2 0 0 0 0 0 140 0 0
Pickles, Sweet (1 spoon) 15 0 0 0 0 4 70 0 0
Soy Sauce (1 tsp) 2 0 0 0 0 0 340 0 0
Tartar Sauce (1 fl oz) 150 14 2 0 0 4 220 4 4
Breakfast
Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
Bacon (1 slice) 40 3.5 1 0 3 0 180 1 1
Brown Sugar (1 tbsp) 35 0 0 0 0 9 5 1 1
Butter, melted (2 fl oz) 420 46 29 0 0 0 370 12 12
Buttermilk Pancakes (1 pancake) 120 2 0.5 0 3 19 380 3 3
Cinnamon Granola Cereal (� cup) 220 4.5 0.5 3 5 43 30 4 6
Crisp Rice Cereal (1 � cup) 130 0 0 0 2 29 300 3 3
Diced Bacon (1 tong) 240 19 6 0 17 0 1060 6 6
Diced Ham (1 tong) 35 1 0.5 0 5 0 330 1 1
French Toast (1slice) 220 9 2 1 8 29 270 5 6
Frosted Fruit Flavored Cereal (1 cup) 130 1 0 1 2 28 150 2 3
Grits (4 fl oz) 60 0 0 0 1 13 125 1 2
Hashbrown Patties (1 piece) 110 7 1.5 2 1 13 220 2 3
Maple Flavored Syrup (2 fl oz) 180 0 0 0 0 47 40 4 5
Margarine, melted (2 fl oz) 360 40 20 0 0 0 440 11 10
Oatmeal (4 fl oz) 60 1.5 0 2 2 12 110 1 2
Omelet-plain (1 omelet) 140 11 3 0 10 2 150 4 4
Peach Topping (2 fl oz) 45 0 0 0 0 11 15 1 1
Poached Eggs (1 each) 70 5 1.5 0 6 0 150 2 2
Potatoes O' Brien (1 spoon) 150 6 1 2 2 25 270 3 4
Sausage Gravy (2 fl oz) 80 7 2 0 2 4 210 2 2
Sausage Links (1 link) 100 10 3.5 0 3 0 190 3 3
Saut�ed Onions (1 spoon) 15 0.5 0 0 0 3 15 0 0
Saut�ed Bell Peppers (1 spoon) 15 1 0 0 0 2 15 0 0
Scrambled Eggs (1 spoon) 120 10 2.5 0 7 0 100 3 3
Sliced Ham (1 slice) 80 4.5 2.5 0 7 0 660 2 2
Strawberry Topping (2 fl oz) 60 0 0 0 0 16 10 1 2
Toasted Oat Cereal (1 cup) 120 2 0 3 4 22 280 2 3
Waffles (1 waffle) 120 6 3 0 2 15 180 3 3
Beverages
Serving size = 12 fl oz unless otherwise noted
Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
Cappuccino, all flavors (8 fl oz) 150 4 4 0 0 30 290 3 4
Carbonated Beverages, all flavors 160 0 0 0 0 41 60 3 4
Chocolate Milk, 1% reduced fat 250 4.5 2.5 2 14 39 230 5 7
Hi C� Fruit Punch 170 0 0 0 0 43 130 3 5
Hot Chocolate (8 fl oz) 130 1 1 0 1 32 290 3 4
Icee�, all flavors 110 0 0 0 0 27 10 2 3
Lemonade, all flavors 100 0 0 0 0 24 50 2 3
Milk, 2% reduced fat 180 7 4.5 0 12 17 150 4 5
Milk, Skim 120 0 0 0 12 18 150 2 3
Orange Juice 170 0 0 0 3 39 0 3 5
Sweetened Iced Tea 100 0 0 0 0 26 40 2 3
Desserts
Serving size = 1 piece, slice or item
Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
Apple Spice Cake 170 6 2 0 2 27 180 4 5
Banana Nut Cake 270 12 3 0 3 38 180 6 7
Banana Split 340 6 2.5 3 3 58 65 7 8
Black Forest Cake 150 6 2 0 2 21 160 4 4
Butterscotch Brownie 160 8 3.5 0 2 21 180 4 5
Cappuccino Cake 180 10 4.5 0 3 19 200 4 5
Carrot Cake 240 12 3.5 0 2 30 210 6 7
Cheesecake 190 8 3.5 0 3 25 270 4 5
Cheesecake, Cherry 220 10 4 0 4 31 300 5 6
Chocolate Cake 180 8 2.5 0 2 25 170 4 5
Chocolate Chess Pie (scratch) 350 15 8 1 3 51 250 8 10
Chocolate Chip Cookie 130 6 2 1 1 18 70 3 4
Chocolate Chip Cookie Bar 260 12 6 1 3 35 230 6 7
Chocolate Chip Cookie Pizza 150 7 4 0 2 20 130 4 4
Chocolate Cream Pie 210 13 8 2 2 23 210 5 6
Chocolate Decadence Cake 220 10 4.5 0 3 30 200 5 6
Chocolate Marble Cake 180 7 2 0 2 27 160 4 5
Coconut Cream Pie 240 12 10 1 2 24 210 6 6
Cone, Ice Cream 15 0 0 0 0 3 15 0 0
Cookies and Cream 290 17 11 0 2 34 180 7 8
Crispy Rice Bar - Chocolate Drizzle 130 3 1 0 1 25 125 3 4
Crispy Rice Bar - Sprinkles 120 2 0.5 0 0 25 120 3 3
Crispy Rice Bar - Fun E Chips 120 2 0.5 0 0 25 120 3 3
Crispy Rice Bar 120 2 0 0 0 24 120 3 3
Black Forest Cupcake 240 10 3 1 3 34 230 5 6
Caramel Topped Cupcake, all varieties 310 16 6 0 3 40 230 8 9
Chocolate Cupcake 290 13 4 1 3 41 240 7 8
Peach Cupcake 260 11 4 0 3 36 220 6 7
Rocky Road Cupcake 310 15 4 0 3 41 230 7 9
White Cupcake, decorated 310 15 5 0 3 41 230 7 9
Decorated Cookie 110 4.5 2.5 0 1 15 110 3 3
Dessert Pizza 100 4 2 0 1 16 80 2 3
Dutch Apple Cake 230 8 4 1 3 36 240 5 6
Flurrie, vanilla soft serve - no mix-ins 260 10 6 0 6 40 130 6 7
Frozen Nonfat Yogurt, Orange Sorbet 90 0 0 0 0 22 0 2 2
Frozen Nonfat Yogurt, Nutrasweet�, Vanilla 80 0 0 0 4 16 80 2 2
Fudge Brownie 200 7 2 1 2 35 140 4 6
German Chocolate Cake 270 13 4 1 3 35 200 6 7
Iced Decorated Cookie 190 8 4 0 2 25 125 4 5
Key Lime 160 10 7 0 1 17 125 4 5
Key Lime Pie (scratch) 220 9 4 0 5 31 130 5 6
Lemon Bar 180 4 2 0 3 35 85 4 5
Lemon Cake 190 9 3 0 2 26 160 5 5
Lemon Cream Pie 130 4.5 1.5 0 2 34 140 3 5
Lemon Meringue Pie 130 4.5 1.5 0 2 23 140 3 4
Maple Walnut Cake 200 10 3 0 2 26 160 5 6
Nestle Crunch� Pieces 80 4 2.5 0 0 10 20 2 2
Oatmeal Raisin Cookie 120 6 2 1 2 16 85 3 3
Orange Dreamsicle 250 12 8 0 3 33 150 6 7
Peanut Butter Cookie 110 6 2 0 2 13 125 3 3
Pecan Pie 300 18 6 1 3 33 230 7 8
Pumpkin Pie 200 11 6 1 3 23 240 5 6
Reduced Sugar Apple Pie 180 7 3.5 2 2 27 180 4 5
Reduced Sugar Banana Cream Pie 180 11 9 1 2 20 150 4 5
Reduced Sugar Chocolate Cream Pie 180 11 9 0 2 18 240 5 5
Reduced Sugar Pie-Cherry 170 10 8 0 2 18 330 4 5
Reduced Sugar Pie-Lemon 170 10 8 0 2 18 330 4 5
Reduced Sugar Pie-Lime 170 10 8 0 2 18 330 4 5
Reduced Sugar Pie-Orange 170 10 8 0 2 18 330 4 5
Reduced Sugar Pie-Raspberry 170 10 8 0 2 18 330 4 5
Reduced Sugar Pie-Strawberry 170 10 8 0 2 18 330 4 5
Scotcheroo 180 7 2.5 0 3 27 110 4 5
Seven Layer Bar 220 9 4 1 4 32 135 5 6
Snickerdoodle Cookie Pizza 180 9 6 0 2 21 135 4 5
Snickerdoodle Cookie 100 4.5 2 2 1 15 110 2 3
Soft Serve, Chocolate 120 3 2 0 2 21 85 3 3
Soft Serve, Vanilla 130 5 3 0 3 20 65 3 4
Strawberry Marble Cake 200 9 3 0 2 28 160 5 6
Strawberry Mousse Cake 200 11 8 0 1 23 160 5 5
Supreme Cake 190 8 2.5 0 2 28 160 4 5
Sweet Potato Pie 280 17 5 0 3 26 140 7 7
Tres Leches 250 15 8 0 4 25 160 6 7
Turtle Brownie 130 3.5 1 1 2 23 130 3 4
Dessert Toppings
Serving size = 1 spoon unless otherwise noted
Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
Apple Crisp (1 spoon) 150 2.5 1 1 0 32 85 3 4
Banana Pudding 130 2 0 0 2 25 130 3 3
Bread Pudding 190 7 3.5 0 4 27 180 4 5
Butterfinger� Pieces 70 2.5 1.5 0 1 11 35 2 2
Butterscotch Topping (2 tbsp) 130 0 0 0 0 31 105 3 3
Caramel Apple Crisp 170 4 1.5 1 0 32 100 4 4
Cherry Cobbler 140 1.5 0 0 1 31 130 3 4
Cherry Crisp 160 3 1.5 1 1 32 60 3 4
Chewy Bears (9 pieces) 60 0 0 0 1 15 10 1 2
Chocolate Chips 90 5 4 0 0 10 0 2 2
Chocolate Cookie pieces 35 1.5 0 0 0 6 20 1 1
Chocolate Pudding 100 1 0 0 2 21 120 2 3
Chocolate Syrup (2 tbsp) 100 0 0 1 0 25 70 2 3
Crushed Pineapple 25 0 0 0 0 6 0 1 1
Fun E Chips 80 3 2 0 0 12 0 2 2
Heath Bar� Bits 80 5 2.5 0 0 9 50 2 2
Honey Nut Topping 170 12 2 2 5 9 125 4 4
Hot Fudge Sundae Cake 250 5 3 0 3 49 230 5 7
Ko Ko Bits 70 3.5 0 0 0 10 0 2 2
Malted Milk Balls, Ground 70 3 2.5 0 0 11 40 2 2
Peach Cobbler 140 1.5 0 0 1 32 130 3 4
Reduced Sugar/Calorie Choc Pudding 70 1 0.5 0 4 12 360 1 2
Reduced Sugar/Calorie Vanilla Pudding 40 1 0.5 0 3 5 65 1 1
Rocky Road Pudding 150 2.5 0.5 1 3 28 150 3 4
Sprinkles 70 2 1.5 0 0 13 0 2 2
Strawberry Topping (2 tbsp) 60 0 0 0 0 15 10 1 2
Tapioca Pudding 120 3.5 1 0 2 20 130 3 3
Vanilla Pudding 100 2 0 0 2 21 140 2 3
Whipped Topping 60 5 4.5 0 0 3 20 2 2